There are a lot of jobs all over the world. And it is true that most of them were traditionally concentrated from 9 a.m. to 5 p.m. working hours. But as companies, factories and workplaces work 24 hours a day, more and more people are working in shifts.
There are many different types of work shifts, such as night shifts, rotating shifts, cemetery shifts, and even work shifts. Many people these days have 9 to 5 paper jobs,. But they work much longer most days of the week and even on weekends.
Some people who work in a profession such as security, research, emergency services. And even the entertainment industry work long hours and even days and nights at a time.
Certainly, these working hours are necessary and inevitable in some cases. Because they are important to improve our productivity, achieve our professional goals and even our economic conditions.
But a serious fact is that these work schedules and work routines often disrupt the sleep patterns of people who work with these demanding schedules and also hamper their work performance over time.
These types of work schedules also affect social life as well as physical and mental health. But since it’s a way of life for most people,. We need to make arrangements for getting quality sleep and rest in order to give our bodies and brains enough time for a period of rest. Our bodies are not machines and they need a period of rest to recharge, regenerate and repair wear and tear on the body. The best form of daily rejuvenation is sleep.
Normally our bodies start to produce melatonin when it starts to get dark. But now, due to constant exposure to light from the lights on our homes, workplaces and streets as well as our cell phones, the Melatonin secretion is limited. Despite everything, our body begins to feel lethargic and drowsy at night according to our natural sleep cycle.
But people who work in shifts often have to work against their natural sleep cycle. Due to this, the quality of their sleep is affected and they even face various challenges even when trying to sleep. Some people cannot fall asleep on their days off, and some people feel exhausted after sleeping too long. Thus, people working in shifts have an extremely vulnerable and difficult relationship with their sleep.
But there are a number of ways to help people working in shifts sleep better and give their bodies enough time to repair and rejuvenate the next day.
Create an environment that promotes sleep in your bedroom:
If you have night shifts and sleep during the day, make sure your bedroom is completely dark when you sleep. Lowering the room temperature will also promote better sleep. Avoid exposing your body to too much sun as this will prevent you from enjoying a relaxing sleep. If your family members or roommates are loud it can disrupt your sleep. So consider investing in a noise canceling device or at least asking family members to turn it off when you need to sleep. restorative sleep.
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Avoid eating or drinking any type of food that promotes arousal:
There are different types of drinks like tea and coffee that promote arousal even 2-3 hours before going to sleep. Because after the effects wear off you will be extremely exhausted but you will not be able to sleep properly.
Avoid having extremely large meals just before you fall asleep, as it will take longer to digest and keep your body awake.
Sleeping well for shift workers can still be difficult,. But taking these few steps will certainly make it easier for them.
Shift workers also need to maintain their productivity and work at a high level and even though they have slept well, our body’s natural response is to fall asleep at night. This will not only affect working performance,. But also make them vulnerable to work related injuries or might have accidents while handling sensitive devices or machines.
If you fail to sleep well on a regular basis,. Or if your shifts have disrupted your sleep cycle so much that it has started to affect your work and health. And you cannot even concentrate at work or see a sudden drop in your performance at work,. Then it is best to get professional help.
Shiftwork is a necessary evil these days and most of us cannot avoid it to improve our economic conditions. If you can, try to plan all of your night shifts together so that your sleep cycle doesn’t change too often. When you have days off, take the time to get long, uninterrupted, good quality sleep to keep your mind active and your body healthy.
Prioritize your sleep whenever you can, give the best of yourself during your working hours, and live a fulfilling life.